Meditation Technique – A Simple and Easy Method to Try at Home
There are many different meditation techniques used around the world, but the core basics are remarkably similar. Meditation is something that anyone can benefit from, without needing advanced training or study.
The main objective of meditation is, in the main, to focus one’s mind and achieve a sense of well-being and calm.
One of the main meditation benefits is stress relief, which is something that everyone needs in our busy world.
Simple and Easy Steps That Any Beginner Can Follow:
Sit Comfortably – Find a spot where you can sit in a comfortable position. You could sit on the floor, or in your favorite chair.
Minimise Distractions – Try to sit in a place without the usual daily distractions of everyday life. Switch off the TV, radio, phone and put the kids in the closet (or tell them to go outside and leave you alone for a time). Removing distractions will better help you to focus your mind and improve concentration.
Choose a Mantra – A mantra is simply a word, phrase, or even a sound that has special meaning to you. You could use something that enforces what you would like to be, for example, a better person, better health, more prosperous and successful. It could even be a phrase from your favorite author or speaker. The standard “Ommm” sound may also work well for you if you cannot think of anything suitable. Some people even use their own names. As long as it helps you to feel positive and relaxed, it will work as a mantra.
Start Meditating – Sit comfortably, and begin repeating your mantra. You can say it out loud or silently in your head. A slow steady pace is preferable. Repeating it too fast will tend to make you more tense, which is the opposite of what you are trying to achieve.
Counting each breath: If you do not wish to use a mantra, another meditation technique that could be used is to focus on your breathing patterns and count your breaths. This is just as effective as a mantra and may be easier for some people.
Using Imagery: This is more of an advanced meditation technique, but is highly effective if you can get “in the zone”. If you are looking to experience a greater sense of peace for example, you could imagine yourself in a gently swaying boat on a placid lake. For increased vitality or energy, perhaps imagine vivid colours or performing an activity that you enjoy.
Maintaining Your Focus
While meditating, ignoring outside distractions will initially be a problem for many people. The trick is to turn your focus onto your mantra and keep it in the center of your mind. When you feel it drifting away or being pushed aside by other thoughts, focus on your mantra again to bring it back to the fore.
This is one of the hardest parts of meditating to get right, but keep practising and it will become easier. Your focus, along with your awareness, will improve as you keep at it.
You can meditate for as long as you like. If you only have time for a short meditation, then that is better than nothing. When you are done, try not to get up immediately. Remain seated but stop repeating your mantra. Let your mind slowly adjust back into the daily grind of the real world. Getting up too quickly is similar to jumping out of bed after a deep sleep. It causes unneccessary stress, so just take your time.
Meditation is something that you should try to do consistently. Allocate some of this “me” time on a frequest basis, and the benefits will surely become evident.